4 thoughts on “WOD 010818

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    WOD done in 13:07
    Bed made.

  2. A: SPIRITUAL
    + Scripture
    + Reflections
    + The Imitation of Christ

    B. WARM-UP
    * General: Bike & Ski – 3rds of 10/7 cal
    * Calf (Kb)
    * Wrist/Forearm/Front Rack
    * Barbell

    C. BARBELL WARM-UP
    > 5-7 of each movement
    * Jefferson Curls
    * Snatch Grip RDL (knee)
    * Snatch Grip RDL (ankle)
    * BOBBROW (Snatch)
    * BOBBROW (Clean)
    * Snatch Grip Backrack Press
    * Snatch Grip Backrack Push Press
    * Snatch Grip Backrack Push Jerk (w/ feet)
    * GM to 45 – Hip Stance
    * GM to 45 – Shoulder Stance
    * Kang Squats
    * Pause Front Squats

    D: Front Squat (10-10-10-10-10-10)
    * Ascending weight each set, if possible.
    * Record heaviest set of 10, but notate jumps in notes section as well.
    * Rest as needed between sets, likely 2 minutes.
    * Coach will go over points of performance, but clean grip width (thumb+knuckle) should be starting point for athletes, loose finger tip grip on bar, elbows high.
    * Technique and proper positioning over everything. If the aforementioned are not there, then athletes cannot add weight, and may be required to deload.

    Loads: 65, 85, 105, 135, 165, 185 (PR)

Leave a Comment Below